The portable gymnasium [electronic resource] : a manual of exercises, arranged for self instruction in the use of the portable gymnasium

THE

PORTABLE GYMNASIUM.

BY

Fr. GUSTAV ERNST.

2250124

1536

THE

PORTABLE GYMNASIUM.

ARRANGED

FOR. SELF-I NSTRXJCTION"

IN THE USE OF

THE PORTABLE GYIMSIUM.

Fr. GUSTAV ERNST,

ORTHOPCEDIC, ANATOMICAL, AND GYMNASTIC
MACHINIST, ETC., ETC.

IQ, CALTHOI^I^E STREET, W.C.

0:11

tlx

n

TO

WILLIM JOHN LITTLE, ESQ., M.D.,

PHYSICIAN AND FORMERLY LECTURER ON MEDICINE,

AT

THE LONDON HOSPITAL;

FOUNDER AND FORMERLY PHYSICIAN TO THE
ROTAL ORTHOPCEDIC HOSPITAL;

PHYSICIAN TO INFANT ORPHAN ASYLUM, ROYAL HOSPITAL
OF INCURABLES, ETC., ETC., ETC.,

THESE PAGES AEE HUMBLY

WITH SENTIMENTS OF EESPECT AND
GEATITUDE

BY

Fr. gustav eenst.

B 2

INDEX.

PAGE.

Introduction . - _ -

5

General Description

10

Directions for Exercising -

16

Classification of Exercises

20

Fulcrum Chest Expander

- - 22

Central Exercises - - - -

24

Upper Exercises

38

Lower Exercises - - - _

50

Head Exercises

65

Conclusion -----

70

INTRODUCTION.

The beneficial effects resulting from the employment
of Gymnastic Exercises, as a curative agent in cases
of spinal deformity, or other bodily weakness and
contraction, are so generally known and appreciated
that an advocacy of the system is here quite needless.
I shall, therefore, abstain from entering on the merits
of the various systems comprehended in the category
of mechanical assistance," and confine myself to a
definition of the class especially adapted for those
suffering from vertebral deflection or other local dis-
arrangement, as well as to the more general move-
ments which tend to develop and restore the symmetry
of the human form. It may seem that the simplicity
of this remedy, consisting as it does in pure muscular
action, is devoid of all interest, and reduced to a
mere display of physical power; and yet, if the
attention be once awakened and fixed on the subject,
there is an increasing charm involved in its prin-
ciple ; the fact being that on the exercise of the weak
and suffering member health and beauty are de-
pendant ; it is, as it were, an innate gift of nature,
the capacity for helping and restoring herself. We

6

all know that use has developed the thews and
sinews" of the artisan; use enabled the milk-
woman to trudge with her heavy load day after day
for many consecutive hours; use that lightens the
domestic servant's toil ; and use that wins the
sharply-contested boat race or exciting cricket
match. If, then, it be admitted that the simple
use of muscular power can enable the weak to
achieve the deeds of the strong, what effects may we
not calculate upon, when, under judicious treatment^
use is brought to bear upon the debility of an inert
or, possibly, morbid frame ?

The full amount can only be understood by those
whose daily experience is derived from an immediate
proximity with the sufferer and this species of anti-
dote ; and it is because I have long and thoroughly
studied, and thereby become impressed with the
importance of gymnastics in orthopoedic practice, that
I now venture to publish a course of directions for
the guidance of those who themselves pursue or in-
troduce into the educational system of their families,
a course of physical training/^'

* For the basis of my information on the subject I must offer my
acknowledgments to my talented countrymen, Dr. Behrend, of
Berlin ; Dr. Heine, of Wurtzburg, and their contemporaries ; and
the no less celebrated Dr. Delpech, all of whom have elevated
Gymnastics to the rank of a science.

7

It was at the request of Dr. Little that I, some
years since, turned my attention to the production of
an efficient ''portable gymnastic apparatus," long-
experience having clearly demonstrated the necessity
of keeping up regular daily practice. I consequently
constructed an improved pedestal, such as should
enable every family to carry about with it the neces-
sary means for continuing the exercises especially
required, as well as those taught in public or private
institutions, and I have great satisfaction in finding
my efforts most fully approved by many eminent
medical practitioners, and warmly supported by a
large circle of patients who have honoured me by
practising the system I have adopted and teach. In
common with all who pursue any one particular plan,
I am open to criticism ; but having facts for my
foundation, I have no hesitation in offering my little
manual to public notice, as a direction to those
desirous of entering on a regular system of physical
education ; and I consequently look for the continued
favour of the medical profession, being their agent,
and as such explaining and carrying out their me-
chanically curative designs and directions, devoting
thereto my most strenuous exertions and earnest
endeavours.

In the following pages the exercises illustrated by

8

male or female figures, must not be considered ac-
cordingly appropriated, the whole of the series being
intended for the use of both sexes.

In some instances I found it easier to explain the
movement by selecting the figure of a gentleman as
the subject ; in others I have been enabled to adopt
the more graceful form of a lady, with the additional
advantage of variety in the designs.

Fr. gustav eknst.

19, Calthorpe Street, W.C.^

PLATE 1.

GENERAL DESCEIPTION

OP THE

PORTABLE (GYMNASIUM,

The Portable Gymnasium " is constructed in the
form of an oblong pedestal, of either best deal or
mahogany wood ; and varies in height from 6 to 9
feet 6 inches, and is usually 7 by 8, or 9 by 14 inches
deep and wide, the pedestal resting on a firm base
proportionally larger than itself. The whole is se-
cured to the wall of any sufficiently lofty room by
strong iron brackets and screws in such a manner
that it may be removed with the greatest ease, and
without injury to the wall. The apparatus, Plate 1,
has the advantage of being less cumbersome than
that illustrated in Plate 2, and is eSicient for the per-
formance of twenty-five different exercises. Doors are
arranged on either side, in order to give access to the
weight-carrier, and admit of the weights being in-
creased or diminished, according to the strength of

12

the pupil, and also to facilitate the attachment and
detachment of the several ropes on which depend the
separate classes of exercise ; after changing of which
they, i, e., the doors, must be securely closed, in order
to avoid any disarrangement of the mechanism, and
prevent the chance of accident ; previously, however,
fastening the unemployed ropes to the eye-loops in-
side, so that they may not interfere wdth the ascent
and descent of the weight-carrier.

Various pulleys are fixed in the interior as well as
on the exterior of the pedestal, under and over which,
in mutual conjunction, run strong hempen cords, to
the one end of which, i. e,, the internal, are attached
swivels destined for receiving the weight-carrier ; and
to the others, which are external, are also fastened
swivels, intended for either the handles or staff, ac-
cording to the exercise in use ; two handles, and a
short staff furnished with eye-loops, are supplied, for
the purpose of carrying out the different directions
necessary for the execution of the various Gymnastic
movements.

On the face of the pedestal, at a convenient height
from the ground, is fixed a firm handle, so as to
afford the learner as much steadiness as possible
while performing certain lateral exercises. On either
side of the central pulley stands a vertical roller, the

13

office of which is to ease in an immense degree
the traction in the lateral exercises ; the revolutions
of the rollers, as the cords pass over them, materially
diminishing the labour and obviating the friction on
the cords.

As it would be difficult, especially for children, to
reach the upper swivels, when the top series of exer-
cises is required, recourse is had to long webbing
loops, which have a swivel sewn on them, and which
being attached to the highest external swivels, afford
a simple and ready means of drawing them down, so
that either the staff or handles may be attached.

From the top of the larger pedestal, Plate 2, and
peculiar to it, project two strong arms, their ex-
tremities terminating in pulleys over which pass
cords, the ends of which are fastened on a long staff,
an arrangement being provided on the staff' for
lengthening and shortening them, this is used in the
jumping, climbing, &c., exercises, and also serves in
the case of adults for a longer tractive medium.

In Plate 1, Fig. 5, a sketch is given of the weight-
carrier, with a weight A on it ; this will easily ex-
plain the mode of increasing or reducing the resisting
power. The weights are of two sizes, representing
respectively a pound and a half-pound. At the
bottom of the pedestal inside, a thickly-padded board,

14

resting on strong spiral springs, is placed, which
prevents the noise and jerk of the descending
carrier.

There is one superiority the smaller form of Gym-
nasium, Plate 1, possesses over the greater, viz., its
size ; for not being larger than an old-fashioned
eight-day clock-case, and very little space being re-
quired for its use, it may be stationed in any room ;
while the general advantages appertaining to either
form of Portable Gymnasium are so apparent that a
few of the most prominent ones need only be enu-
merated. In the first place, the toil and expense of
travelling to a further or less distant public Gym-
nastic establishment is dispensed with; the pupil,
having the means always at hand, can commence the
exercises with a frame whose strength has not been
previously taxed by a tiring walk or ride, and ren-
dered, in a degree, unfit for the performance of the
prescribed exertion. Every needful movement, too,
can be obtained from the pedestal, and at the same
time the duration of the lessons is not limited to any
set time as must be the case where there is a con-
stant succession of pupils, as, for example, far more
benefit is to be derived from a quarter of an hour's
jjractice repeated four times a day than from one
liour's continuous use once in the name period. It

15

also serves for adults or children — stronger or weaker
individuals — the division of the resisting power into
numerous separate weights rendering it adaptable to
the capacity of either ; nor is any accident likely to
arise to children in using it, although it is desirable
to have the surveillance of a competent person, so as
to prevent them from tampering with the interior
adjustment.

In an economical point of view it will, where there
are several members in a family, repay itself in less
than six months, if the expenses incurred by using a
public Gymnasium are considered ; for though it
may be needed for restoration in a case of spinal
deflection, or loss of muscular power, it will afford to
the younger branches of families, in town or country,
such salutary amusement as may rank with useful
occupation when unfavourable weather or other cir-
cumstances preclude out-door exercise.

The symmetrical and even ornamental structure of
the pedestal renders it an unobjectionable addition to
the dining-room or library, and its transmission and
packing can be so easily and cheaply effected, that to
families often changing their residence it will prove a
great desideratum.

16

DIRECTIONS FOR EXERCISING.

Severe cases of spinal deflexion are seldom met
with where recourse has not been had to one or other
form of mechanical support, which is constantly worn.
Any such apparatus must be removed before com-
mencing the exercise, otherwise muscular movement
will be impeded, full bodily power restrained, the
exercises imperfectly performed, and development
limited. Immediately after the exercising period has
expired the appliance should be resumed.

The exercises, especially at the commencement,
must not assume the character of a toil or labour ;
begin with a definite number of movements, from six
to fifteen, and such an amount of weight on the car-
rier as can be easily managed. For example, should
six movements with two pounds weight occasion a
sensation of strain on any one set of muscles, then
the iveight must be reduced, but not to so low an
amount that the traction can be effected without some
little exertion.

Having established the status as to weight, go on
with the exercises for about three weeks, at the end
of which time double their number, and after the
lapse of a similar period increase the weight. With

17

this augmentation, diminish the number of move-
ments to the starting limit and progress as with the
lighter weight, from time to time adding a pound or
half a pound, so that the ultimatum may be gradually
and imperceptibly attained.

It is a general rule in cases where the bodily frame
is not the subject of lateral spinal deformity, that
either arm must alternately perform the exercises a
like number of times, otherwise the flexor and ex-
tensor muscles of one side of the body will gain in
volume over the other, and originate a deflection;
w^hereas by regular and alternate use a perfect and
general development will go on, and equal muscular
antagonism be maintained.

The case is, however, very different in decided
lateral curvature, for then a series of muscles on
either side of the spine are affected, equally in degree,
but differently in locality, and the deflection would
be only increased by following the above axiom ; an
alteration in the system of treatment must be adopted,
and one set of exercises practised with the right
hand, another with the left, so as to exert and de-
velope the deteriorated muscles on either side. Under
these circumstances, the medical attendant's opinion
is decidedly necessary, to define the particular kind
and limit of exercise to be pursued.

c

18

It is important that during the exercises the posi-
tion of the body, as indicated in each individual
description and accompanying Engraving, should be
strictly adhered to, or the object of the movement
will not be attained.

All exercises must be executed carefully, a violent
jerk, or sudden shock, will either produce a strain of
the limb employed, or possibly throw the apparatus
out of order no practical good can be derived from
hurriedly dragging at the handle, and then as quickly
losing hold of it, when the cord is perhaps fully
extended. The principle embodied in Gymnastic
manoeuvres would be thereby entirely subverted, and
an absurd and useless waste of time and material
established.

It is considered necessary by the greater number
of Gymnastic professors to allow a short interval of
rest (about four or five minutes) between the different
exercises, for the purpose of permitting the formation
of muscular fibre in this intervening period.

The question has often been suggested, "When is
the best time for taking exercise ? " and may be thus
answered : ''If practicable, midway between the re-
spective daily meals; but never immediately after
them."

* By slipping the ropes off the pulleys.

19

There being a separate set of cords for each class
of exercises, the one required for practice must be
attached to the weight-carrier. To facihtate the
change, the ends of the cords in the interior of the
pedestal are respectively marked '^Upper," ^'Central/'
''Lower," so that no difficulty can arise in momenta-
rily affixing whichever is needed.

20

CLASSIFICATION OF EXEECISES.

Contrary to the usually adopted plan, that of com-
mencing with the Exercises for the superior ex-
tremity of the body, i. e,, the head, I have entered at
once on a description of those most generally needed,
the amount of spinal cases and trunk or general
weakness being greatly in the majority over mal-
position of the upper, or deflections of the lower
extremities. I have therefore given the prominence
to that class most suitable for such infirmities, and
in so doing have availed myself of the usual nomen-
clature in the appellation and descriptive use, as I do
not claim for myself a fresh field of action nor new
remedial agents, but simply the power of turning the
best means to the best account. My arrangement is,
therefore, as follows : —

I. The Fulcrum Chest Expander.

II. Central Exercises.

These are derived from the middle pulley, and are
divided into : —

1. The Arrow Exercise.

2. Upward Extension.

3. Lateral Extension.

4. Lateral Extension and Flexion.

5. Adduction with Extension.

6. Abduction with Extension.

7. Traction and Upward Extension.

8. Upward Arm Eotation.

21

9. Trunk Eotation with Lateral Extension.
10. Angular Traction.

These exercises exert an influence over the whole
muscles of the trunk and arms.

III. Upper Exercises.
These are derived from the pulleys at the top of
the Gymnasium, to which either the short staff or
the loose handles must be attached, and are as
follow : —

1. Semi-rotatory Movement.

2. Inclined Downward Traction.

3. Eotatory Traction.

4. Downward Traction, with Forward Movement of

Trunk.

5. Combined Traction and Extension.

6. Jumping Exercise.

Lower Exercises.
These are derived from the lower pulleys.

1. Back Upward Traction.

2. Upward Erect Traction.

3. Lateral Flexion of Trunk.

4. Lateral Traction.

5. Upward Traction.

6. Horizontal Inclination.

7. Upward Traction Chest Expander.

Head Exercises.
These are performed by means of the central
pulley, with the head-piece, which is arranged ac-
cordingly : —

1. Lateral Flexion and Extension.

2. Forward and Backward Extension.

3. Eotation.

22

THE FULCEUM CHEST EXPANDEK, Fig. 1.

The pupil, in this exercise, is placed in front of the
Gymnasium (the feet being close together), about 12
inches from the handles of the Expander, which dis-
tance, after the lapse of a few days, must be increased
inch by inch; the handles are then grasped, the
arms being kept close to the body, which latter must
now be allowed, by its own weight, gradually and
slowly to fall forward ; recline a second or two in the
position indicated in the Engraving, and then slowly
withdraw to the erect attitude. Continue this and
all the following exercises a given number of times,
commencing with six, and increase according to the
medical practitioners opinion of the pupil's strength,
especial care being taken never to tire or over- strain
any one set of muscles. In cases of lumbago this
exercise has been found of special service, the
muscles affected by that painful disorder being par-
ticularly influenced by it.

FULCEUM CHEST EXPANDEE— Fig. 1.

24

II. CENTEAL EXEECISES.
1. The Arrow Exercise.
The pupil standing in front of the Gymnasium, in
the same attitude as if preparing to shoot an arrow
from a bow, holds with the left hand the fixed
handle, and with the right the detachable handle,
which must be fastened to the centre swivel ; then
draw the cord gradually till the arm is fully extended,
and, after a moment's continuance in that position,
allow it gently to retract. In commencing the trac-
tion, the handle must rest in the four fingers till the
arm is nearly extended ; it will then of itself pass to
the thumb, and so allow the wrist to bring the hand
in one straight line with the arm.

2. UPWARD EXTENSION, Fig. 2.

Position. — The pupil's back is turned towards the
Gymnasium. Begin by passing the hand behind ;
grasp the handle, and bring it in front of the body
from under the arm (the handle, when in front,
should rest in the hollow between the thumb and
first finger, and be retained so through the exercise).
A step must now be taken forward, with the right
foot, about 18 inches, the toe of the advanced foot
being slightly turned out, whilst the knee is kept
bent over the foot, and the left leg perfectly extended.
Let the right arm be thoroughly stretched forward
beyond the body, the hand elevated to the height of
the chin, and the shoulder advanced ; then allow the
hand to resume its original place. Reverse the posi-
tion of the hands and feet, and perform the move-
ment the prescribed number of times.

UPWAED EXTENSION— Fig. 2.

26

3. LATERAL EXTENSION, Fig. 3.

In this exercise the pupil is not to face the Gym-
nasium, but stand sideway, with the right shoulder
towards it, keeping the shoulders level throughout,
the feet close together, occasionally separated about
four inches. Stand firmly at the distance of 14
inches from the base of the pedestal, with the knees
straight, but not stiff. The hand most distant from
the Gymnasium, in this instance the left, is passed
across the chest, and taking hold of the handle with
the fingers, will, by flexing the arm, draw it into a
position before the right shoulder. Extend the arm
very slowly and laterally from the chest until it is
perfectly straight. So soon as this extension com-
mences> drop the handle into the hollow between the
thumb and first finger, thus affording more power.
Finish the exercise by returning to the first position,
and repeat the action the appointed number of times.
After an interval, reverse the body, and in the same
manner exercise the right arm.

LATERAL EXTENSION

28

4. LATERAL FLEXION AND EXTENSION,
Fig. 4.

The position of the pupil in this exercise is pre-
cisely the same as in No. 3, with the exception of
the distance from the pedestal being increased to
26 inches. With the hand nearest to the Gymna-
sium, i, e., the right, take the handle in the fingers,
but not grasp it, the arm, of course, being extended ;
then draw the handle to the centre of the chest, shift
it between the first finger and thumb, and pass it
across to the left shoulder, extend the arm as much
as the position of > the body will allow, and let it
retract to the starting point. Repeat the movement,
employing the hands alternately.

LATEEAL FLEXION AND EXTENSION,
Fig. 4.

30

5. ADDUCTION WITH EXTENSION.

The position of the body is precisely identical with
that in the last exercise. Grasp the centre handle
firmly with the right hand, and with it describe part
of the circumference of an imaginary circle, i. e*, as
great an arc as the fully extended arm will allow.
This object is effected by keeping the elbow and
wrist perfectly stiff, and the body quite tranquil, no
motion being anywhere allowed but at the shoulder
joint. A reversion of the movement completes the
exercise, the arm, in turning to the starting point, is
assisted thereto by the weights, which it only so far
resists as to prevent a jerk. Like all other exercises,
the right and left arm is alternately used.

6. ABDUCTION WITH EXTENSION, Fig. 5.

Whilst the position in this exercise, with the ex-
ception of being nearer the pedestal, is the same as
in the one immediately preceding, the action is a
reversed one, and brings another set of muscles into
play. The left hand, crossing the chest, possesses
itself of the loose handle, and extends the cord till
the arm is straight, as in the dotted line of the illus-
tration. Fig. 5, the stiffened elbow and wrist de-
scribing a horizontal arc ; the traction in this exer-
cise is from both Gymnasium and body ; in the pre-
ceding it is from the former to the latter. The
return of the arm is facilitated by the weights, care
again being taken to prevent jerking the limb. The
ability to perform this movement is greatly assisted
by the right hand holding the fixed handle.

ABDUCTION WITH EXTENSION— Fig. 5.

32

7. TRACTION AND UPWARD EXTENSION,
Fig. 6.

The sideway position (the right arm towards the
Gymnasium) must be assumed. Stand firmly on the
floor, the feet a little apart and the knees flexible ;
take hold of the handle with fully extended arm, and
bring it straight over the head, not allowing the body
to assist by any inclination whatever. Then let the
hand resume its commencing point, always doing so
very gradually. Alternate this up-and-down move-
ment with the left hand, shifting, of course, the body
according to the arm employed.

8. UPWARD ARM ROTATION, Fig. 6.

The commencing position in this is the same as
the last, and the exercise almost similar, the dif-
ference being that in this, the arm, when it has
attained the upward extent over the head, instead of
descending vertically, describes a circle to arrive at
the starting point, the muscles of the shoulder are
brought thus into active use, and the arm performs
a perfect revolution in its axis, care being taken that
the body should not aid it by inclination or other-
wise.

TRACTION AND UPWAED EXTENSION,
Fig. 6.

9. TRUNK EOTATION WITH LATERAL
EXTENSION, Fig. 7.

The peculiarity of this exercise consists in the
body's participation with the movements of the arm,
thereby calling into action the lower muscles of the
trunk. The position is the same as in No. 3,
and the movement similar; but as the arm com-
mences the extension, the body turns with itfrovi
the hips, the feet being kept perfectly still, thereby
enabling the hand to describe the greater portion of
a circle ; rotate the body with flexion and extension,
changing hands alternately.

TRUNK ROTATION WITH LATERAL
EXTENSION— Fig. 7.

D 2

36

10. ANGULAE TEACTION.

The vertical rollers on either side of the centre
pulley, described at page 12, are in this exercise par-
ticularly useful.

The body is placed immediately in front of the
pedestal, just so close to it as to allow of the passage
of the hand only between it and the body, this close
proximity preventing any stooping of the head and
shoulders which might otherwise occur. The centre
handle is then grasped (the cord directed on to the
roller corresponding with the hand employed), and
the hand and arm fully extended, laterally and hori-
zontally. When the hand has reached this full ex-
tension, it should be raised about twelve inches in an
upward line, when it will have described a slightly
acute angle, thus —
and allowed to return in
a gentle manner, care-
fully reversing the move-
ment.

I have confined the number of Central Ex-
ercises " within the foregoing limit, as I have found

37

them sufficient and efficient for all ordinary purposes.
In severe and extraordinary cases I have frequently
varied the movements, and added to them others,
suggested by the circumstances ; but as these in-
stances are rare, I have at present omitted them to
avoid prolixity.

38

II. UPPER EXERCISES.

1. SEMI-ROTATORY MOVEMENT, Fig. 8.

The short staff having been previously attached to
the two upper swivels for the accomplishment of this
exercise, the pupil must be placed with the back to
the pedestal, the head and shoulders coming in
contact with it, and thus remaining during the whole
exercise. The heels should be kept close together,
the toes turned out, and the legs quite straight.
The arms being fully extended over head, the staff
must be grasped by both hands, and brought down
in front of the body (the arms remaining perfectly
stiff) as low as possible ; this effected, the arms must
be flexed, and the staff allowed gradually to ascend to
its starting point, so as to be again in readiness to
re-perform the movement, which very much resem-
bles that of turning a fly-wheel.

40

2. INCLINED DOWNWAKD TEACTION,
Fig. 9.

In this exercise, substitute the handles for the staff,
and take up a position with the back towards the
Gymnasium, the left heel being fixed close to the
base of the pedestal, and the right 18 inches in ad-
vance, the heel being opposite the instep of the left
foot. The knee of right leg must be bent, but that
of the left perfectly straight ; incline the body for-
ward over the advanced leg. Before assuming this
position, indicated in the Engraving opposite, face the
Gymnasium, lift the arms over the head, take the
handles in the fingers, draw them out, and quickly
turn the body, which will then be rightly placed.
Keep the arms always extended, and bring them
down in front of the body, allowing them to ascend
in the same way. After several repetitions of this
movement, reverse the feet, and continue according
to the above directions.

INCLINED DOWNWAED TKACTION— Fig. 9.

42

3. EOTATOEY TEACTION, Fig. 10.

This is a variation on the preceding exercise ; the
arms rotating in the shoulder joint, and in their
passage, forward, dovrnward, backward, and upward,
completing a circle. This will, at the commence-
ment, be rather difficult, and cannot, perhaps, be very
well effected ^^ithout flexion of the arms ; but, after
a time, practice will enable the pupil to achieve this
feat.

EOTATORY TEACTION— Fig. 10.

44

4. DOWNWARD TRACTION WITH FORWARD
MOVEMENT OF TRUNK, Fig. 11.

Attach the staff to the upper swivels, and place
the pupil at the distance of one yard from the
pedestal, with the face towards it, the body quite
erect, feet close together, and knees straight ; the
staff must then be lightly held with the fingers, the
arms being fully extended. Draw^ down the staff
with stiff arms, keeping them so, and bend the body
from the hips till the staff is within 18 inches
of the ground. The hold on it being now some-
what relaxed, allow the weight to draw up the arms,
ofi'ering to it just so much resistance as will prevent
it from suddenly descending, when the arms will be
in a position to resume the exercise. Repeat the
movement the given number of times.

DOWNWARD TRACTION WITH FORWARD
MOVEMENT OF TRUNK— Fig. 11.

46

5. COMBINED TKACTION AND EXTENSION,
Fig. 12.

This exercise can only be performed on the larger
Gymnasium, Plate 2, just above the base of which
are treddles 3.3, which must be turned down horizon-
tally for the purpose. The pupil standing on them,
grasps the top handles firmly, and pulling that in
the right hand downwards, raises the left foot until
the knee becomes rectangularly bent; the foot is
then made gradually to descend to the lowest range
of the treddle, and the left hand is brought into
play to draw the other handle similarly down, and
consequently raise the right foot. This is a most
powerful exercise, bringing into action the whole of
the muscles of the human frame, the exertion being
somewhat similar to that necessary in climbing a
ladder. Generally invigorating as this exercise is,
it is correspondingly fatiguing, and should not there-
fore be recklessly persevered in when commencing its
practice, especially by pupils possessing but a small
amount of physical strength.

COMBINED TRACTION AND EXTENSION,
Fig. 12.

58

^ 6. JUMPING EXERCISE, Fig. 13.

This exercise is again exclusive to the larger
Grymnasium, Plate 2, and requires to have so many
additional weights put on the carrier as will almost
balance the weight of the person exercising. The project-
ing arms at the top of the pedestal are employed, and
the cords which pass over the puUies at their ex-
tremities being shortened by winding round the long
staff to which they are attached, so that the pupil
standing in front of the pedestal, with either back
or face towards it, and with arms extended above
the head, can only reach the staff by a slight jump
of 10 or 12 inches from the ground. This done,
the arms must be allowed to flex so much as to bring
the staff on a level with the chin, then bend the
knees, and give a smart spring, and this, combined
with the antagonistic power of the weight, will draw
the body up to, and in the same attitude as when
it first obtained possession of the staff. This exer-
cise is very amusing to children, and materially
developes the muscles of the loins and lower ex-
tremities ; but care must be taken to proportion the
weight to their respective sizes and strength.

All the exercises termed Upper," described in
Nos. 1, 2, 3, and 4, can as well be performed on the
projecting arms as on the top swivels, but less
weight will be required on account of the increased
leverage.

50

III. LOWER EXERCISES.

The following class of exercises is performed from
the base of the pedestal, with the staff, or loose
handles, either of which must be employed as spe-
cified in the instructions,

1. BACK (UPWARD) TRACTION, Fig. 14.

Attach the staff to the swivels, and place the pupil
with the back to the pedestal; the heels must be
close together and the toes turned out. Keep the
upper part of the body well erect, and pass the
hands behind it, the arms being held straight.
Then allow the knees to flex, so that the staff may
be grasped at either extremity with the hands.
When this is done, raise the body to its perpendi-
cular position, and in so doing draw up the staff as
indicated in the illustration. Then keep the shoulders
well back, and continue the traction as high as possi-
ble towards the shoulder blades ; hold the hands in
that attitude a few seconds, and, finally, allow the
staff to descend as low as possible without bending
the body.

BACK (UPWAED) TRACTION— Fig. 14.

E 2

52

2. UPWARD ERECT TRACTION, Fig. 15.

In opposition to the last exercise, the pupil faces
the pedestal, but stands about two feet distant, with
the heels touching each other and toes turned out.
The body must then be inclined forward, so that the
fingers can lightly take hold of the stafl" at its ex-
tremities. The upward traction is first commenced
from the loins, and brings the head and shoulders in
a line with the hips and feet. The arms then con-
tinue it until they are perfectly straightened over
the head. In the upward progress of the arms, the
staff will have shifted itself from the fingers to the
palm of the hand, between the thumb and first finger;
and in the retrogressive movement it will, of course,
revert to the fingers. The arms should be kept as
much straightened, throughout the exercise, as is
possible.

UPWAED ERECT TRACTION— Fig 15.

54

3. LATEEAL FLEXION OF TEUNK, Fig. 16.

The pupil must stand tolerably firm sideways
towards the machine, with the feet a little separated,
the hand nearest the pedestal grasping the staff in
the centre, while the other depends easily.

This exercise is commenced with drawing the staff
up to the side by means of flexing the elbow, and
continued by bending the body over to the side
farthest from the pedestal as much as practicable ;
then allow the arm to retreat, and follow it with the
body to the side nearest the pedestal. After repeat-
ing these movements several times (care being taken
that the inclination of the body is only from the
hips), turn round, and exercise the hitherto idle arm
in a similar manner.

LATERAL FLEXION OF TRUNK—

56

4. LATEEAL TEACTION, Fig. 17.

A pad must now be attached to the staff, which is
to be placed over the shoulder, one cord passing in
front of the chest, the other across the back, the
position being the same as in the preceding exercise.
The body in its erect position resists the weight for
a minute, and after that period allows itself to be
gradually drawn down by it towards the Gymnasium,
flexing the knee nearest to it, and, of course, fully
extending the opposite leg. By a gentle effort return
the body to the upright attitude, and incline towards
the opposite side, continuing the traction on the
weight until the body is inclined as far from the
pedestal as practicable. Let the weight now exercise
its influence to bring the body erect, in readiness to
perform the movement again. After a few repetitions
the padded staff must be transferred to the other
shoulder, for the completion of a like number of
tractions.

LATERAL TRACTION— Fig. 17.

68

5, UPWAKD TKACTION, Fig. 18.

The pupil must in this case face the Gymnasium,
standing about 3 feet from the base, and stooping-
forward from the hips, take the padded staff on his
back, placing it exactly on the top of the shoulder
blades. The body must then be slowly drawn up to
its full height, and inclined as much backward as
possible to give full development to the muscles of
the back and abdomen. When arrived at this
balancing point, lessen the bodily resistance to the
opposing weight, and permit it to drag the trunk into
the horizontally commencing position. A definite
number of repetitions complete the exercise.

UPWARD TEACTION— Fig. 18.

60

6. HOEIZONTAL INCLINATION, Fig. 19.

This exercise is almost identical with that of row-
ing in a boat, the resisting medium alone being
different. The padding must be removed from the
staff, and the pupil placed on a low hassock, the feet
resting against the base of the pedestal, while another
hassock, double the height of that forming the seat,
must be put behind at such a distance as to receive
the head and shoulders, when the pupil is fully re-
clined back^vard. Bend the body forward over the
legs, stretch out the arms, and grasp the staff at its
extremities. Press the feet against the pedestal and
bring the body well back, till the head and shoulders
rest on the hassock placed for that purpose. Keep
the elbows close to each side of the body, flex them,
and bring the hands as near to the chin as can be.
Eepeat the movement, occasionally using one hand
only, which must, in that case, hold the staft' in the
centre.

HORIZONTAL INCLINATION— Fig. 19.

62

7. UPWAED TEACTION CHEST EXPANDER,
Fig. 20.

This exercise, though classed among those of the
Lower " series, may be performed from the " Up-
per" swivels also, the result being that two separate
exercises are formed, that from the Upper" being
a doiuniuard traction, while that from the ^' Lower,"
which is illustrated by Fig. 20, is an upward traction,
each differently affecting the muscles employed, but
identical in effect, viz., the expansion of the chest.
Whichever form is used, the pupil's position should
be from 4 to 5 feet from the pedestal, and facing it ;
the body must be kept erect, but not stiff, the heels
together, and toes slightly turned outward, as indi-
cated in the annexed Engraving. Previously, lengthen
the cords emanating from the base of the pedestal
by attaching the webbing straps, and bring the arms
forward without bending them. The handles are
then taken hold of by the tips of the fingers, and the
cords slowly drawn out on either side of the body,
until the hands are level with the shoulders, and as
far back as the shoulder joints will permit. This
extension accomplished, allow a gentle retrogression,
and repeat the exercise a limited number of times.

UPWARD TRACTION CHEST EXPANDER— Fig. 20.

64

In the " downward traction " the webbing must be
attached to the top swivels, and the weight-carrier
changed and fastened to the corresponding swivels
inside. The position of the pupil remains the same,
with the exception that the arms are extended up-
ward on an incline, so as to be in a line with the
upper s^dvels, and the movement is the reverse of
the previous one. After taking the handles with the
fingers, they are gradually brought down until they
reach the level of the shoulders, at the same time
throwing the shoulders back as much as possible. It
is very essential that in either of these exercises the
arms should momentarily stop w^hen they have
raised or depressed the cords to the shoulders, so as
to sustain the extension, and after that pause allow
them to retract.

65.

EXERCISES FOR THE HEAD.

The species of deflection for which the following
exercises are specially needed is, happily, rare and
uniform in character, so that comparatively few
movements are required. When it is desirable
to make use of gymnastic help, a proper band
is supplied, which encircles the head, and is se-
cured on by straps. It is fitted with eye -loops to
receive the swivel terminating the cord that passes
over the central pulley, the eye-loops being so ar-
ranged as to render the head-piece available for any
exercise. The opposing weight generally requires
reducing, as there is not so much power in the head
to move or drag it as exists in the arms The pupil's
own feeling will be the best index as to weight, for
should the traction prove difficult, the power must, of
course, be lessened. I give but three varieties of
exercise, and they will be found generally sufficient
for any head mal -position.

66

1. LATERAL FLEXION AND EXTENSION,
Fig. 21.

The patient must be placed in a chair with the
side on which the contraction exists farthest from the
Gymnasium, and fix the eyes on some object level
with the head (the head being kept well up and pro-
perly placed in the padded band) ; incline it very
gently to the shoulder nearest the pedestal, and then
allow it to retreat. If the contraction be severe, the
head cannot be expected to yield very much from
the first few lessons, but the extent of the traction
should be daily noticed, and imperceptibly the head
will be found more easily able to advance to the
opposite shoulder. Where habit has given an in-
elegant appearance to the carriage of the head, the
exercise must be employed with the right and left
sides alternately towards the pedestal.

LATEEAL FLEXION AND EXTENSION,
Fig. 21.

68

2. FORWARD AND BACKWARD EXTENSION,
Fig. 22.

The pupil must be placed in a chair facing the
pedestal, and having the head-piece properly adjusted,
allow the weight to draw the head downward, when,
by an effort on his part, he must gently incline it as
much backward as practicable. After repeating this
exercise a certain number of times, he must alter
his position, and, sitting with his back to the
pedestal, continue, as before, an alternate elevation
and depression of the head, the difference of the two
positions being, that in the former his head will be
drawn forward and downward ; in the latter, upward
and backward, thus affecting the wliole muscles of
the neck, and powerfully developing those which are
the subjects of either weakness or loss of volume. The
pupil must very carefully prevent the body partici-
pating in the movement.

FOEWAED AND BACKWAED EXTENSION,
Fig. 22.

70

3. ROTATION, Fig. 23.
The pupil assumes a sitting attitude, with the side
of the body towards the pedestal, the head-piece
comfortably arranged, and the body held perfectly
still and upright. The exercise consists in turning
the head first over one shoulder then the other.
As the traction is from the apparatus, the sides must
be changed, otherwise an unequal influence will be
exercised on the two sets of muscles ; but this is
provided no particular contraction exists. In the
latter case it is highly important that the medical
attendant's directions as to the kind and duration of
movement should be obtained.

In terminating my little Manual of Exercises, I
must beg my pupils and readers to dismiss from
their minds the idea (should such be entertained)
that I have touched upon the tvhole system of Gym-
nastics, or muscular movements ; I have but entered
on those, and by no means all even of them, which,
particularly appertain to the Portable Gymnasium:"
the more athletic feats, such as require space and
other appliances, I have left unnoticed, they do not
form part of my course of instructions ; nor have I
yet adverted to the various minor appliances used for
local contractions, such as those of the ankle, knee,

ROTATION— Fig. 23.

72

hip, wrist, or elbow joints. I think these latter in-
ventions hardly come within the strict limits of
Gymnastics, and yet are so nearly allied as to deserve
passing mention. I have special inventions suited
and arranged for each and every such case, which
can be packed and carried about in a small box,
and used in any locality without the assistance of a
second person, the sufferer having the means of
regulating the anti-contractible agent, so that all
painful stretching or sudden shock may be avoided ;
but as I entertain the thought of enlarging the
present little essay, and having restricted myself to
the speciality of Gymnastics, I reserve a general
description of them for a future occasion.

Fk. GUSTAV ERNST.

January, 1861.

'r*. Gkanp & Co.. Pi-iute,rs a.nd Lithogriiphers, 4, Red Lion Square, Holborn-